Fitness & Performance

A) E3.5M x 5 sets:

– 6 bench press @ RPE 8-9

– 9 DB lat pull-overs

– 3 ring YTWs

*Heavier than your last set of 8 bench press

B) Strength Option

3-4 sets for quality:

– 10/side b-stance DB/KB RDLs

– 10-20 ring tricep extensions

– 1 lap suitcase carry

– 20 alternating DB curls

OR 

Conditioning Option

20 min AMRAP:
– 15/12 cal row or bike

– 12 air squats

– 9 push-ups

– 6 lemon squeezes